This Low Calorie Minestrone Soup is just 150 calories and packed with weight loss ingredients. Perfect for boosting weight loss and filling up, this hearty soup makes a great dinner (have 2-3 servings) or as a snack to warm up on a cold afternoon.
Ingredients You’ll Need:
Olive oil spray
1 yellow onion
3 celery stalks
2 carrots peeled
2 garlic cloves
½ teaspoon salt
¼ teaspoon pepper
1 tablespoon Italian seasoning
1 14- ounce can diced tomatoes
4 cups vegetable broth
¼ cup tomato paste
1 15- ounce can small white beans drained and rinsed
½ cup frozen peas
1 cup cooked barley (1/3 cup dry + 1 cup water)
4 cups chopped kale
2 tablespoons chopped parsley
Low Calorie Minestrone Soup for Weight Loss
Healthy Minestrone Soup Meal Prep & Storage
Meal Prep – Cook the soup and then allow to cool completely. Scoop single servings into individual containers, or family sized servings into gallon freezer bags (or jars/containers with lids). Frozen Soup – Be sure any container is only filled 2/3 full as the soup will expand in the freezer. Store for up to a month in the freezer. If freezing gallon bags, lay flat to freeze to save storage room. Refrigerated Soup – Will hold in the refrigerator for 4 days. Reheating – Add to a medium or large sauce pot, heat frozen for 30 minutes on low, or defrosted soup for 5-10 minutes over medium-low heat. If the barley has swelled and soaked up some of the liquid, add 1/4 cup water per serving.
This amazing weight loss soup is just 150 calories per cup, and it tastes just like minestrone soup!
I included barley to the soup to give you some healthy carbs to keep you full longer, but you can swap it out for rice, pasta, or skip it all together.
Special Tip: One serving is a great snack, double it for a meal sized serving (will be just 300 calories for 2 big cups).
Prep Time 5 minutesmins
Cook Time 25 minutesmins
Total Time 30 minutesmins
Course Main Course, Snack
Cuisine American, Italian
Servings 6servings
Calories 150kcal
Olive oil spray
1yellow oniondiced
3celery stalkssliced
2carrots peeledquartered and sliced
2garlic clovesminced
½teaspoonsalt
¼teaspoonpepper
1tablespoonItalian seasoning
1 14-ouncecan diced tomatoes
4cupsvegetable broth
¼cuptomato paste
1 15-ouncecan small white beans drained and rinsed
½cupfrozen peas
1cupcooked barley(1/3 cup dry + 1 cup water)
4cupschopped kale
2tablespoonschopped parsley
Heat a large pot over medium high heat, and spray with olive oil.
Add the onion, celery, and carrots to the pot.
Cook for 5 minutes, until the vegetables are tender.
Add the garlic and cook until fragrant, about 1 minute.
Sprinkle salt and pepper, and Italian seasoning over the vegetables.
Add the canned tomatoes, vegetable broth, and tomato paste to the pot.
Bring the soup to a boil, and then add in the lower to a simmer.
Simmer for 15 minutes.
Add the beans, peas, and barley to the pot. Simmer for an additional 5 minutes.
Taste and add more salt and pepper as needed.
Add in the kale and remove from heat. Let the kale wilt in the hot soup for 3 minutes.
Keyword Low Calorie Minestrone Soup, minestrone soup, weight loss soup
About the Author
Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.
After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.
Nutrition and Calories in Minestrone Soup
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Article History:
Originally written and published January 1, 2023 by Audrey Johns
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